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Three Sisters Salad

Makes 8 1-cup servings

Native Americans referred to squash, corn, and beans as the "three sisters" because they grow well together and their flavors and textures complement each other nicely in cooking.

2 cups julienned or chopped butternut or kabocha squash
1 cup julienned or chopped jicama
1 red bell pepper, seeded and chopped
1 15-ounce can corn, drained
1 15-ounce can black beans, drained and rinsed
1/2 cup chopped red onion
1/2 cup chopped fresh cilantro
1/4 cup pumpkin seeds
1/4 cup seasoned rice vinegar
2 tablespoons lemon or lime juice
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon chili powder
1 garlic clove, pressed or minced

Combine squash, jicama, bell pepper, corn, beans, onion, cilantro, and pumpkin seeds in a large bowl.

In a separate bowl, mix vinegar, lemon or lime juice, cumin, coriander, chili powder, and garlic. Pour over salad and toss to mix.

Per 1-cup serving

  • Calories: 158
  • Fat: 3.8 g
  • Saturated Fat: 0.7 g
  • Calories from Fat: 21.8%
  • Cholesterol: 0 mg
  • Protein: 7.1 g
  • Carbohydrates: 27 g
  • Sugar: 6.2 g
  • Fiber: 6.8 g
  • Sodium: 384 mg
  • Calcium: 54 mg
  • Iron: 2.9 mg
  • Vitamin C: 41.9 mg
  • Beta Carotene: 1742 mcg
  • Vitamin E: 0.9 mg

Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.